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Check out the aerobics quick guide of the most common types of aerobics classes and find out how you can burn calories efficiently. From low impact aerobics to super step aerobics or cardio - find out what's best for you!

Burning calories, how do I get the high
figures?

You've found out so far that engaging in aerobic activities is
the best way to burn calories as long as you keep your heart rate
in the optimal zone. Sounds pretty simple but when you're reading
an aerobics ad, you find out that there's a wide variety of classes
available. I will give you a short description of the most popular
ones so you can chose the one you think it's more appropriate to
your personal taste and fitness level. The most common types of
aerobic classes are:

1. HIGH IMPACT AEROBICS (135-160 bpm): Moves
that use large muscles to propel the body into the air, with both
feet leaving the ground. Examples include jogging, jumping jacks,
hops, traveling kicks, etc. This type is good for challenging the
cardiovascular system

2. LOW IMPACT AEROBICS (133-148 bpm): Moves that
stay low to the ground, with one foot remaining on the floor.
Examples include walking, marching, lunges, squats, side jacks,
heels-up, knees-up, step touches, etc. Offers a high intensity with
a reduced the risk of injury.

3.MID-TEMPO AEROBICS (130-140
bpm): Moves similar to low impact aerobics but performed at a
slower tempo. In addition to low impact aerobic workouts, Mid-Tempo
is ideal for slide, aqua or pre-natal workouts and age specific
groups.

7.CIRCUIT (123-126 bpm):
Alternates aerobic activity with resistance activity. The general
ratio is 3 minutes of aerobics to 1.5 minutes of resistance
training to improve the cardiovascular system and increase muscular
strength.

8. WARM-UP (120-134 bpm): Moderate movements performed to
prepare the body for vigorous exercise. Warm-up movements typically
include simple actions of the large muscle groups, starting small
and gradually increasing. A warm-up also includes stretching the
muscles that will be used in the activities to follow. A typical
warm-up is approximately 10 minutes long.

9. CARDIO (bpm varies with the type of class): The portion
of the class designed to work the cardiovascular system (see 1-7
above). The cardio segment is approximately 35 minutes long.

10. POST-CARDIO (bpm varies with the type of class):
Movements performed after the cardio (i.e. aerobics. step etc.)
segment of a class. These help the cardiovascular system transition
from a high intensity workout to normal activity, and bring
breathing and heart rate back to normal levels. This portion of the
class also includes resistance activities such as abdominal work,
free weights, Resist-A-Balls, etc. This segment of class is
typically 10 minutes long.

11. COOL DOWN (Use slow relaxing music): Movements
designed to lengthen the muscles after exercise return to the
cardiovascular system to resting levels. A cool down typically
combines stretching with slow, deep breathing, and slow rhythmic
arm movements. A cool down is approximately 5 minutes long.